ANNOUNCEMENTS


Friday, October 31, 2014

31 Oct (Obj: Bodyweight Strength)



P2P Modified Bodyweight protocol
Target – 5 good reps at level. Repeat for 2 workouts Then advance. Slow and controlled is the key. Initially expand your negative to 5 sec. Then slow your positive movement to 5 sec.

Pulls
2 sets. 5 Reps.

Legs
2 sets. 5 Reps.   

Press
2 sets. 5 Reps.


20 min
Grapevines  4
KB Swings 25
Divebomber pushups 10

Wednesday, October 29, 2014

29 October Core (Obj: Bodyweight Strength)



P2P Modified Bodyweight protocol
Target – 5 good reps at level. Repeat for 2 workouts Then advance. Slow and controlled is the key. Initially expand your negative to 5 sec. Then slow your positive movement to 5 sec.

Pulls
2 sets. 5 Reps.

Legs
2 sets. 5 Reps.   

Press
2 sets. 5 Reps.


Ladder 25>20 > 15>10>5
KB Swings (55/35)
Burpees

Monday, October 27, 2014

27 Oct Core Class (Obj: Bodyweight Strength)



P2P Modified Bodyweight protocol
Target – 5 good reps at level. Repeat for 2 workouts Then advance

Pulls
2X Start at 5 levels beneath your current max. Work negatives. (5 sec minimum)

Legs
2X Start at 5 levels beneath your current max. Work negatives. (5 sec. minimum)

Press
2X Start at 5 levels beneath your current max. Work negatives. (5 sec minimum)

3X As fast as possible
·          KB swings  40
·          Hand release pushups 30
·          Bag Jump Overs 20
·          SB Deadlift  10
·          Grapevine Stairs   10
·          Pullups 20
·          Rest 3 Min